Miso Soup with Koya-dofu and Onion
みそ汁（高野豆腐・玉ねぎ） · Misoshiru (Koya-dofu, Tamanegi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Koya-dofu is tofu that has been freeze-dried into light, spongy blocks; once soaked, it soaks up dashi like a sponge and turns wonderfully soft, which makes it a favorite in preschool kitchens. Simmered with thin slices of onion, it gives this everyday miso soup a gentle sweetness that children take to easily. The onion is sliced short and the koya-dofu cut into small cubes so every piece fits comfortably on a small spoon.
Wheat-free, but uses miso (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 4.5 gkoya-dofu (freeze-dried tofu)Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- 22.5 gonion
Seasonings
- 150 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 4.5 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
About the Japanese ingredients in this recipe
- koya-dofu (freeze-dried tofu) (高野豆腐)
- Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Thinly slice the onion, then cut the slices in half so they are half the length. Soak the koya-dofu in lukewarm water to rehydrate it, then cut it into 1 cm cubes.
- 2
Put the dashi stock and onion in a pot and bring to a boil, then add the koya-dofu and simmer.
- 3
Once everything is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 40.5 kcal | 81 kcal | 40.5 kcal |
| Protein | 3.6 g | 7.2 g | 3.6 g |
| Fat | 1.8 g | 3.6 g | 1.8 g |
| Carbohydrates | 3.6 g | 7.2 g | 3.6 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 42 mg | 84 mg | 42 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 147 mg | 294 mg | 147 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 40.5 kcal | 3.6 g | 1.8 g | 3.6 g | 0.6 g | 0.8 g | 42 mg | 0.5 mg | 147 mg |
| 1 adult serving | 81 kcal | 7.2 g | 3.6 g | 7.2 g | 1.2 g | 1.5 g | 84 mg | 0.9 mg | 294 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
